RedRock Relay Supply List

The RedRock team relay is nearly here, it is time to make our final preparations; if you plan to participate I have included a check list you might find helpful below.
This is such a unique race, I would encourage everyone to experience it sometime in their running career. Think of it as a 186-mile party with 12 best friends. Teams of 12 will enjoy the wacky participant costumes, and make life-long friends with teammates and competitors. Teams will start at Brian Head and travel along beautiful country finishing in Zion. Wish us luck, we are “Rokit Fuel Nutrition Team”. So, if you see us cheer extra loud. Go team!

Lora’s Red Rock Relay Equipment Check List

Items You Must Have

• Copy of the RRR Race Guide
• Maps - directions
• Cell phone – emergency contact list/med info
• Hydration belt with extra bottles
• Energy/recovery Drink
• Shoes (two pair)
• Lin Socks - Click here to learn more about LinSocks
• Blister/First Aid Kit – Tylenol, Ibuprofen
• Bodyglide to prevent chaffing
• Race number belt (I have these if you need one)
• Hat or Visor
• Sunglasses
• Sun Screen  (This is important!  Click and join in the annual Save Your Skin 10K & 2 mile awareness walk)
  
• Warm and cool clothes – prepare for all weather (reflective jacket, arm warmers, gloves, shorts, team shirt/singlet)
• Drinking water
• Large cooler with ice/cups
• Water mister/sprayer for cooling off
• Real food (fruit, nuts, grains, jerky, dry fruit)
• Reflective Vests (several per van)
• Head lamps (2-3 per van) & flashlights with extra batteries
• Other distinct flashing lights – otherwise everyone looks the same and it is hard to tell who is your runner.

Items You Will Want to Have

• Extra shorts, shirts (for hot and cold)
• Electrolyte supplements
• Running watch
• Speed/Distance/GPS - HR Monitor (Garmin)
• Music - iPod
• Wash cloth & baby wipes (so handy)
• Deodorant (please)
• Toothbrush (a must for me)
• Chap stick
• Mosquito repellent
• Blanket, pillow & sleeping bag
• Extra cash
• More food and water
• Camera/video camera
• Car decorations – noise makers and party stuff
• A great attitude

Save Your Skin 10K & 2 mile awareness walk

Join us for the annual Save Your Skin 10K (6.2 miles) and 2 mile awareness walk will be held in the Davis County, Utah on Saturday September 25, 2010 starting at the West Bountiful Park off Pages Lane (1600 North) just west of I-15.

To learn more visit

www.saveyourskin10K.com

Exercise Nutrition Class

Exercise Nutrition Class

Tues. Sept. 7, 2010

7:30 - 8:30 p.m.

Davis County, Utah

Do you want to get rid of fat tissue and lean up for top fitness and sports performance? You won’t want to miss this class. Learn the best foods and supplements that can help you achieve your fitness goals and maximize endurance performance. Outlast your competition and perform better and stronger. Sports nutrition specific to long distance running and triathlon will be covered extensively in this class.

The class is to be held on Tuesday September 7 from 7:30 – 8:30 p.m. in the Davis County area.
This is lecture style one-time 60 minutes class.  The class fee is $15 per person.  Pre-registration is required. To reserve your spot mail your payment to: 135 West 1900 South, Bountiful, Utah 84010. Make checks payable to Blonde Runner Health. Write “Nutrition” in the memo spot. Please include your contact information (phone, address and current email). Participants will be contact with exact location and class details. Limited spots.

Indicate your interest on the Facebook page: click here

(note:  Facebook RSVP doesn’t guarantee a spot, payment must be submitted and recieved by Sept. 3, 2010 to reserve a spot.  Limited spots)

Lin High Performance Socks

I would like to introduce you to my newest sponsor, Lin High Performance Socks. I am not sure how I first discovered Lin Socks, but I am glad I did. Simply they produce some of the best performance socks in the world and at a reasonable price. As an added bonus, they are made in Cache Valley close to the Utah State University where I graduated from college.

This company was started by Ken Wong and Hillary Lin who met at USU. They married and started this company in 1991. They are truly entrepreneurs. Ken sold sock knitting equipment at first while Hillary ran the business in Logan, Utah. With their business expertise, they have subsequently expanded their operations with factories throughout Asia. The company has produced socks that are literally sold around the world. Lin Socks is now one of the largest hosiery manufacturers in the world and I am happy to be one of their sponsored athletes.

As a runner and triathlete durability is important to me. I will be the first to admit I am not easy on my gear and especially socks but I have found these socks to be comfortable and very durable to stand up to the long hours of training they go through. Lin Socks come in many fabrics including silkeez (super nice!), wooleez, CoolMax, Recycled, and performance/technical fabrics (my favorite). They also have hundreds of cool designs in stock and will do custom orders for teams.

Click on the link below and use code RUNBLONDE to save 10% on every order

Why women accumulate weight

With time, women gain weight because we accumulate so much information and wisdom in our heads that when there is no more room, it distributes out to the rest of our bodies. So we aren’t heavy, we are enormously cultured, educated and happy.

Beginning today, when I look at my butt in the mirror I will think,

“Good grief, look how smart I am!”

Cooking with Herbs at Willow

Cooking with Herbs
Thursday June 24, 2010
Time:  7:00 p.m.
Location:  Willow & Wildflower, 371 N. 200 W, Bountiful

Come learn how to cook with herbs presented by Lora Erickson aka Blonde Runner. This is a lecture style class covering common herbs used for cooking and ones that are easy to grow in your home garden. Join Willow as they celebrate Lavender Days. All community members invited to this free event. Please RSVP so we have an idea of how many people are coming lora@blonderunner.com.

Thursday 24th 8:00 PM
Herb Potting– Bring your favorite pot and we will provide the soil and help you plant the herbs or plants that you purchase.

Click here to RSVP on Facebook

Click here to see what else is going on with Lavender Days here

Rokit Fuel - not for wussies

I am pleased to introduce my most recent sponsor: Rokit Fuel. This high quality product is made locally in Provo, Utah is just the kind of fuel I love to have with 13-19 whole food ingredients. It is packaged in such a way (air tight pouch) that it is easy to throw in my backpack to use on a hike with the family or on a road trip and can be eaten wet or dry. As a runner/triathlete and coach I am often going from one fitness activity to the next and it is so helpful to have a handy snack available that is convenient and also healthy. Rokit Fuel is perfect to keep handy and I truly “get a fist full of fuel” every time I eat it. Not only is Rokit Fuel healthy, but it tastes good. They have four flavors: Holy Pinole!, Pumpkin Chocolate (my favorite – yum!), Spice Cookie, and Stud Muffin. Each flavor is packed with high quality ingredients.

warning:  this product is not for wussies.

If you are the kind of person that strives to be all you can be; busy, active and in the pursuit of excellence then try Rokit Fuel - you’ll love it!  Don’t be a wussie.  

“Rokit Fuel is not for wussies”

Click here to purchase Rokit Fuel on-line

Race Report: Willard Bay Triathlon

Race Report: Willard Bay Triathlon, Utah

June 5, 2010 – USAT sanctioned event

Sprint and Olympic Distance

By Lora Erickson blonderunner.com

I could not have been more delighted to arrive at the race venue under a clear blue sky. Race events are so enjoyable in beautiful weather and it was certainly that at the first annual Willard Bay Triathlon Sat. June 5, 2010. All the volunteers were workin’ hard finishing setting up the sprint and Olympic distance events offered as part of the Gold Medal Racing Series by On Hill Events. It was fun to see fellow members of the new club Northern Utah Triathletes there setting up their transitions and chatting with friends and listening to the upbeat music playing in the background.

After the race director reviewed the rules and updates about the route athletes headed to the water. Joe (the race director) told me that it was white caps on the other side the night before and a boat had over turned, but not this morning – the water was calm. Also the warm temperatures in Willard had significantly warmed up since the practice swim I had taken just a week earlier (frankly it was surprising to see the water soo much warmer is such a short time!).

Soon the Olympic waves were off. Jason Crompton was the first out of the water leading the men’s Olympic distance event with a great swim split several minutes before another small group of men came out of the water. There were lots of spectators cheering up on the dike and it was easy to see and follow the athletes the entire swim. The sprint distance participants where soon sent off, starting with a men’s wave followed by the women ten minutes later. The water was calm and it wasn’t overly crowed so it was a fairly smooth swim. The transition was set up to the south side of the water and was easy to access.

The bike course was fairly flat and we did have to dismount and remount our bike at an intersection twice for safety reasons. Overall it was well marked and a straight forward rectangle loop. The Olympic distance athletes looped around the bike route twice.

The run was on the gravel road on the dike overlooking the water. This out and back run made it easy to see where you were at in the race as a participant and was also great for spectators. The <!– /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:”"; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:”Times New Roman”; mso-fareast-font-family:”Times New Roman”;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} –> mosquitoes were not bad at all, so it looks like the abatement team did their job as the race director made all efforts to ensure. I think the race went very smoothly and I would suggest it for anyone looking to do their first openwater event or take on the Olympic distance for the first time. I am happy to report I posted the fastest female run split of the day in the sprint distance (hey they don’t call me Blonde Runner for nothin’). It wasn’t quite enough to get me to the top three so I had to be satisfied with fourth overall female in the Sprint distance event and first female in my division. They provided some sweet prizes with 1^st overall male and female in each event getting a wetsuit from Xterra and trophies for overall three deep with Road ID gift certificates and medals three deep in all age divisions. Thanks for putting on a great event On Hill Events! To learn more visit the event race site at http://www.willardbaytriathlon.com/

Overall Sprint Distance Results:

Male: Weston Woodward 1:01:53

Jesse Dunn 1:04:45

Bryson Garbett 1:07:11

Female: Karen Appleby 1:10:45

StephanieTomlin 1:11:21

Amanda Margulies 1:12:31

Overall Olympic Distance Results:

Male: Jason Crompton 2:04:14

Nathan Baldwin 2:10:30

Tyler Henley 2:15:04

Female: Mandi Janowitz 2:18:28

Amanda Dunlop 2:27:13

Toby Nishikawa 2:36:43

Link to official results: http://www.milliseconds.com/races/detail/1296

Lora Erickson is a competitive runner and triathlete with over 25 years of experience. She ran on scholarship for University of Utah and Utah State University where she was honored as an all-conference runner (top ten of all the Big West colleges). She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and is a USATF certified running coaching. Lora has a true passion for health promotion and loves to see people get started in triathlons. She offers both men and a woman’s complete team training programs. She has also started a Northern Utah Triathletes group. To learn more visit www.blonderunner.com or contact her directly at lora@blonderunner.com.

Mountair Mile Children’s Race - June 26

Blonde Runner is a proud sponsor of the Mountair Mile Children’s Race. This event is a 1 and 2 mile event. Begin with your choice of bicycle or scooter and finish with a walk / run. All proceeds go to The Sharing Place; a grief support program for children, teens, and their families.

Date: Saturday June 26th, 2010
Time: Registration 8:00 am Race Time: 8:30 am
Location: 3145 South Highland Drive, Salt Lake City.
Fee: $10.00
Register and pay online www.thesharingplace.org
Last year photos and KUTV News story

www.mountairacres.blogspot.com

Triathlon gear checklist

When you get started in triathlons, you will soon realize that you need supplies.  You need supplies for training, and others for racing.  I have put together a check list for you to use to guide you in getting the things you need for training and racing.

Click here and print off your list.

If you need help on knowing where to go to find good quality gear at reasonable prices, don’t hesitate to give me a call at 801-299-1601 or jet me an email at lora@blonderunner.com.   I love to shop and know where to get some great values.  Let me do the shopping for you.

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